The Way You View Exercise

I'm sure I'm not the only one so I'd like to share what I've learned over many, many years of using exercise as punishment. I'd look in the mirror or step on the scale and see something I hated so I punished myself with exercise, hours and hours of cardio to "teach" myself a lesson. But now that I know a whole lot more about weight loss and I want to enjoy being active, I've had to retrain myself to view exercise as a tool that can make me feel better. There's obviously so much more to weight loss than just looking good, you want to feel good too, but my 14 year old self didn't exactly care about that second part. I stopped thinking about how I needed to workout in order to burn calories and instead set goals for myself that made working out both a fun challenge and a now useful component on days I feel mentally fatigued. I no longer dread working out because a) I know it doesn't have to be on a treadmill or mindlessly counting reps (seriously though any tips to make the treadmill less boring would be appreciated) and b) I enjoy seeing my progress throughout my workouts by adding more reps, being able to run longer or faster, etc.

Weaponizing exercise meant that I had turned something that supposed to be good for me into something that made food the enemy. I eat, I workout, but I don't tie the two together anymore in that negative light. I'm allowed to enjoy food and I'm allowed to mess up, but at the end of the day all that matters is that I continue to try and improve.

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Six months, 63lbs lost: An analysis of metrics

Per my previous post at 3 months, I'm a big fan of numbers. I've now hit 6 months in my journey, (24 weeks if you wanna be technical) and I thought I'd share some metrics to give some perspective on things for those of you that are as curious about numbers as I am. In addition to the numbers, I'll include some commentary on them for context.

Starting Weight: 310lbs

Current weight: 247lbs

Total weight lost: 63lbs

Percentage of starting weight lost: 20.2%

Median loss per week: 2.86lbs. (While out of context this could be interpreted as being more than 1% per week for someone in the 240s, it's important to understand that in the context of someone that's starting at over 300lbs, for several months this would be less than 1% per week.)

Most weight lost per week: 5.5lbs (week one water weight)

Least weight lost per week: 0lbs (hurray for stalls!)

Largest single day loss: 5lbs (Which happened 3 times)

Largest single day rebound: 3lbs (which happened 6 times)

Longest period without significant weight loss: 13 days (aforementioned stall, happened at 250)

Onto calories!

Median calories consumed per week: 1611

Highest calories consumed in a single day: 2824 (when I first started counting)

Lowest calories consumed in a single day: 950 (Had a nasty case of the flu, barely left bed that day)

Most calories in a single meal: 880 (popcorn shrimp with korean bbq sauce, worth every calorie)

Estimated TDEE: 3040 (A decrease of 230 from my previous 3 months. This puts me in between lightly and moderately active category for the calculators. Now I lift weights 3-5 times a week for 1.5-2 hours per, and occasionally doing cardio when the mood strikes. So if you think you're "very active" because you go for a casual 30 minute walk a day, think again)

Based on current projections, I am roughly 7 weeks ahead of schedule, and should be able to achieve my goal weight of 220lbs in approximately 14 weeks.

My original intent was to stop now, get fitted for the tux for my friends wedding, then restart after the wedding. But with her blessing (and some finagling with the store) we were able to push my fitting back a couple weeks, and I've decided to push through to the finish line.

If you have any additional questions about metrics, please feel free to ask. I'm on here all the time.

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Weight Loss [10 years ago] then massive amounts of Lipomas developed localized in areas of loose skin.

I went from 353lbs to 172lbs nearly a decade ago. I had a few lipomas then and ignored it because what was I going to do about it? I certainly couldn't afford surgery at the time for skin removal so I didn't even plan on dealing with that. They were no big at all like 1/5 a marble at most.

Now fastforward areas of loose skin are filled with lipomas - again they aren't big. 1/10 a marble[mostly] -> 1/2 size a marble but we are talking several hundred of them. I am much less comfortable with weight completely off then on because my loose skin is basically like a bag of marbles otherwise and I will never have the appearance of just loose skin since the lipomas will mostly just make it look like fat.

I am at 235 now and actually have a surprising amount of muscle - I look visibly "buffish" at least with my clothes on on so I am at least thankful that they do not show and I was able to change my body shape enough. Weight lifting is my method for keeping weight off and at least appearing normalish. Little things like wearing a gym belt or even a tight underwear band on stomach [which we all know why we do that] is pretty discomforting due to it going across the loose skin stomach combined with lipomas. Gym excercises have become increasingly discomforting like laying flat on bench and bending over.

Insurance seems to frown on any attempts of skin removal and lipoma surgery though my case seems to be some weird case that I am wondering if I can somehow make the attempt. Anyone ever hear of any stories like what happened to me and/or have any ideas of how to have insurance step in? I have no family history of lipomas or anything. I have an upcomming dermatologist appointment and just looking for any ideas.

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Super frustrated

So I’ve been trying to lose weight since December(25f sw: 215 cw: 190ish? gw: 175ish) and it’s been calorie counting almost entirely. I hit one bad plateau a month in, and then for the past two/three months I’ve been stuck around 190-193. I even got into a weight loss clinic and I was so pumped bc it was gonna help! And it didn’t.

They put me on a medicine because I guess I have slight issues with glucose and I was told to eat more protein but nothing changed…went back and they put me on something else for cravings and it gave me panic attacks so that stopped. I’m supposed to(dietitian recommended) eat around 1500 a day, but for the past month I’m consistently at least 800 calories under a week. I know not eating enough isn’t good for weight loss either but I’m just physically not able to eat.

I started going to a weekly aerial hoop class and 1-2 other exercise classes a week but advice beyond this would be great. I feel like I’m doing what I’m supposed to and my body just isn’t having it. Sorry this is so long!

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When does the self-love/self-acceptance begin?

Hi everyone, I’m 23F 5’3” and 229lbs. I’ve struggled with weight my whole life and now I’m the biggest I’ve ever been. I feel like over the past 1.5 - 2 years, my self esteem has decreased drastically. I genuinely hate the way I look. I’m in a relationship and often think and tell my partner that he’d probably be happier with someone skinnier. And you realize that as a fat person, you can’t do a lot of “cute couple things” like wearing your SOs shirts and sweatshirts. Even in our sexlife, I feel so uncomfortable being naked and when he wants me to be on top I’m absolutely mortified. I hate that I feel so insecure and let it affect my love life with such an incredible man :(

I worked out today and gosh I thought these things released endorphins?!? I found myself crying and having a full blown mental breakdown. Typing thru tears right now. How did I let it get this bad.. I hate myself for letting it get to this point. A part of me is scared that even if I lost weight, I still might be unhappy.

How do you accept yourself as you are, regardless of where you are in your weight loss journey? Anything and everything would help please.

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I no longer believe it's possible for me to achieve weight loss

(32/M/5'9"/214lbs) I've been at this weight loss game for so long (14 years), and in all that time and all that effort I am literally fatter than I have ever been in my life.

I've tried a large amount of exercise, fixing my sleep, completely giving up sugar, eating a moderate normal diet, weighing food and logging every calorie, walking 10,000 steps a day, intermittent fasting, therapy specifically for eating. And various combinations of the aforementioned.

Every now and again I'll be able to lose 20lbs, but inevitably the weight piles back on. And I cannot for the life of me work out what the hell I have to do to get the weight off!

And I feel powerless, I wouldn't care if I just knew what I had to do to make it go away. I just don't understand what the secret formula is...

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Loosing weight with ADHD is uniquely challenging and frustrating!

It seems like when it comes to ADHD and food, people fall into 1 of 2 camps: There’s the “I’m so hyper-focused and/or distracted that I forget to eat” people, and the “my brain needs dopamine so I can’t stop eating” people. I wish I was someone in the first camp, but here I am, standing in the kitchen, eating peanut butter directly out of the jar because I can’t focus long enough to actually make myself anything.

Loosing weight requires a lot of planning and impulse control, something which we aren’t exactly great at. I’ve managed to loose 60 lbs so far, about a year ago, and luckily I have kept all but 15 of those pounds off since I stopped actively trying.

When I was loosing weight, weight loss was the center of my world, my hyper focus, it was all I could think about. I was obsessed with researching, planning, tracking. Loosing weight was novel, interesting, and challenging. But eventually it became both boring and overwhelming as the novelty wore off.

I would do anything to go back to that mindset where weight loss was my hyper focus again, but as you know, we cannot control what sparks our brains. Now, counting calories is absolutely overwhelming. It takes me over an hour to cook a simple healthy dinner because of distractions, there is no way I can add weighing my food and logging my calories into this process when it’s already a miracle I’m even cooking. It’s just too many steps.

And planning my meals or prepping? I tried to make a meal plan this week and it took so long and was so overwhelming, I literally had to lie down and rest afterward and it was the only thing I did that day. And no, I absolutely did not follow my meal plan because the moment I have an impulse that says “just eat microwaved veggie burger patties and olives out of the jar”, I’m sitting on the couch with a belly full of Morningstar and fingers covered in olive juice before I even realize what just happened.

Loosing weight with ADHD has some unique problems that neurotypical people don’t have to deal with. But there are some advantages too, like hyper focus, that I think could potentially make weight loss easier, if only there were some way to control what grabs our hyper focus next.

So, my friends with ADHD, how are you managing this? What works for you and what common advice for neurotypicals does not?

How do you keep your weight loss journey novel and exciting for a brain that hates routine?

How do you manage adding the steps of measuring/weighing, some math, and entering your food into MFP or Lose it without giving up?

Any tips for managing impulse control issues?

I still have another 60-70 lbs to loose, but I’m halfway there! I am ready to get back on track, but tired of constantly failing myself when I can’t overcome these same issues, every time I try. I am open to any and all tips, tricks, or ideas.

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